Warmup:
2 Rounds
3 Snatch Deadlift
3 Snatch Pull
3 Power Snatch + Overhead Squat
3 Overhead Squat
3 Snatch Balance
3 Squat Snatch

Technique:
Hi Hang Squat Snatch (lantiolta) (keskity lantion asentoon lähössä)
4 x 2 (60-65%)

Strenght:
Power Snatch
3 x 3 65-70%
3 x 2 75-80%

Snatch Deadlift + Snatch Pull
4 x 2 + 2 (100-105%)

Accessory:
3 Sets

5 Box Jumps (korkea)
5 Drop Snatch (keppi - tanko, kevyt kuorma, räjähtävä)

Warmup: Snatch
3 Snatch Pull
3 Snatch Hi Pull
3 Muscle Snatch
3 Overhead Squat
3 Power Snatch + Overhead Squat
3 Snatch Balance
3 Hang Squat Snatch
3 Squat Snatch

Technique:
Snatch Balance + Pause Snatch Balance
2 x 2 + 2
2 x 2 + 1

3-Position Snatch (lantio,polven päältä,lattia)
5 x 1 + 1 + 1

Accessory:
3 Sets
3 Sandbag Over Shoulder
5 Box Jump (korkea)

6min Amrap
6 Power Snatch 50-60%
6 Overhead Squat

Warmup:
2 Rounds
1:00 min Row
10 Olkakierrot + punnerrus
5 Hindupunnerrus
5 Mittarimato
5-10 Haning Shrug
8-12 Banded Lat Pull Down

5 x 1-3 Banded Pull Ups (jarrutus alas)

2A One handed Shoulder Press 3 x 6/6 (seisten) 3s jarrutus alas)
2B Negative Pull ups (vastaote) 3 x 4-6

3A Ring Pull Ups 4-6
3B Push Ups (mahdollisimman raskas)

Accessory:
2-3 Sets
5-7 Kapea Punnerrus
10-12 Hauiskääntö Tangolla
6-8 Normaali punnerrus
10-12 Skull Crusher (käsipainoilla penkillä)

For Time:
10-9-8-7-6-5-4-3-2-1
Banded Pull Ups
Ring Row
Time Cap: 12min

Intervalli Juoksu: Katutolppien väliä
10min Nousevalla teholla Juoksua

30min Intervalli (katutolppien väliä)
Juokse 1 väli 80-90% teholla, kävele ihan kevyesti 1-2 väliä

10min palauttava hölkkä

Warmup: Snatch
3 Snatch Pull
3 Snatch Hi Pull
3 Muscle Snatch
3 Overhead Squat
3 Power Snatch + Overhead Squat
3 Snatch Balance
3 Hang Squat Snatch
3 Squat Snatch

Technique:
3 x 2 + 1 + 2
Snatch Push Press + Pause Snatch Balance + Snatch Balance

2 – Position Snatch (polven päältä + lattiasta)
5 x 1 + 1 65-75%

Snatch Pull
4 x 5 (80-85%)

Accessory:
3 Sets
10-15 Back Extension
45-60s Ring Plank

15min Amrap
3 Wall Climp
12 Dumbbel Snatch
15 Box Jump Overs

Warmup: 2 rounds
1:00 Rope Jump (single/Dups)
1:00 Ski
5 Mittarimato + punnerrus
5-10 Ring Row
5-10 Kippailu tangossa

4 Sets
2 – 4 Rope Climp (lähtö istualtaan tai selinmakuulta, käsin seisoma asentoon ja jarruttaen alas)
30-60s Active Hanging

2A Kippailu tangossa 4 x 8-12
2B Box Ring Row (tai korotettu) 4 x 6-10

Accesory:
3 Sets
10 DB Bench Press
10 DB Row (Kahden käden
10 Leg Raises (tangossa)

30-25-20
Double Unders
15-12-9
Banded Pull Ups
Time Cap: 8:00

8K Run

Matalilla sykkeillä, pyritään juoksemaan koko matka

Warmup: Snatch
3 Snatch Pull
3 Snatch Hi Pull
3 Muscle Snatch
3 Overhead Squat
3 Power Snatch + Overhead Squat
3 Snatch Balance
3 Hang Squat Snatch
3 Squat Snatch
Technique:
Snatch Push Press + Snatch Balance + Pause Snatch Balance
3 x 3 + 2 + 1

Hi Hang Snatch + Squat Snatch
2 x 2 + 2 60-65%
3 x 1 + 2 65-70%

Snatch Pull + Snatch Deadlift
4 x 3 + 2 80-90%

Accessory:
2-3 Sets
1:00 KB Front Rack Carry
1:00 KB Oh Carry
1:00 Farmer Carry

3 Rounds
For Time:
15m Overhead Lunges 2 x DB/KB
10 Shoulder To overhead

Warmup:
2 Rounds
1:00 Echo Bike
10 Walkin Lunges
10 Air Squat
3/3 Pakarakierrot
1 Sandbag Clean

Every 6:00 (5Sets)
10m Sled Push 100kg (kelkka 50kg + 50kg)
4-6 Sand Bag Clean
10m Sled Push
4-6 SandBag Clean
10m Sled Push

Accessory:
2-3 Sets
8-10 Ring Push Ups
10-12 Hammer Curl DB
6-10 Push Ups
10-12 Biceps Curl DB

Warmup:
10 Banded Goodmorning
10 Banded Squat
10 Shoulder press
10 Thruster
10 Behind the neck press
10 Overhead Squat

Banded Pull Ups
3 x 4-6 (leveä myötäote)
1:30 rest

3 x 4-6 Vastaote
1:30 rest

3 x 4-6 (myötäote
1:30 rest

4A Pystypunnerrus seisten käsipainoilla 3 x 8-12
4B Kulmasoutu yhdellä kädellä (penkkiä vasten) 3 x 12/12

21-15-9
Leg Raises
V-Ups